Comparing Nutrients in 1 kilogram Pistachio Nuts VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Pistachio Nuts	Baked Potato Skin	Recommended Dietary Allowance
Energy	193% 5600kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	467% 453g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	185% 59g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	181% 2.9g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	829% 141g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	354% 461g	130g per day for Men 19-50 years
Sugars	106% 76.6g	19.3% 14g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.3% 2.4g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 68.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	208% 79g	38g per day for Men 19-50 years
Protein	360% 202g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	29% 260μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	725% 8.7mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	472% 6.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	128% 510μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	62.2% 56mg	150% 135mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	191% 28.6mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Baked Potato Skin	Recommended Dietary Allowance
Calcium	105% 1050mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	1444% 13mg	908% 8.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.85% 34μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	490% 39.2mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	522% 12mg	268% 6.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	700% 4900mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	301% 10250mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Pistachio Nuts VS Baked Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Pistachio Nuts versus 1 kg of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pistachio Nuts vs Baked Potato Skin:

• 1 kilogram of Pistachio Nuts has 26 times more Vitamin A, 7.1 times more Vitamin B1, 1.5 times more Vitamin B2, 2.8 times more Vitamin B6, 2.3 times more Vitamin B9 and 71.5 times more Vitamin E than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 2.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.4 times more Vitamin C than Raw Pistachio Nuts.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Pistachio Nuts as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pistachio Nuts vs Baked Potato Skin:

• 1 kilogram of Pistachio Nuts has 3.1 times more Calcium, 1.6 times more Copper, 2.8 times more Magnesium, 1.9 times more Manganese, 4.9 times more Phosphorus, 1.8 times more Potassium, 10 times more Selenium and 4.5 times more Zinc than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.8 times more Iron than Raw Pistachio Nuts.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pistachio Nuts has 2.8 times more Energy, 453.2 times more Fat, 227.2 times more Saturated Fat, 28.9 times more Omega 3, 440.3 times more Omega 6, 5.5 times more Sugars, 1.3 times more Fiber and 4.7 times more Protein than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.7 times more Carbohydrate than Raw Pistachio Nuts.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6